FAQ: Are Protein Powders OK?

Protein powders are one of the most common questions I get asked. Especially by those doing more strength training or trying to improve their nutrition in menopause.

So, I thought I’d give you a quick and simple, balanced guide to help you decide what’s right for you

Do you actually need a protein powder?

Short answer: not always.

Most people can meet their protein needs through food. However, protein powders can be a really useful if:

• You struggle to eat enough protein (menopause, non meat eaters, no appetite/weight loss injections)

• You’re short on time

• You train regularly & want something convenient and tasty post-workout

• You want a quick, easy option that doesn’t require much preparation

They’re exactly that, useful, not a necessity.

Aren't protein powders processed? Yes, they are processed, but not all processing is 'ultra' processed. Bread is processed, and plant based milk, even if you make it yourself.

To create a protein powder that ticks all our boxes, high-protein, low-calorie, flavoured, easy to use, protein is processed, its extracted and concentrated and mixed and emulsified. That process removes fat and carbohydrates, leaving mostly protein.

That doesn’t make them bad, it just means it’s worth choosing a simpler option where possible....

What to look for......

If you’re choosing a protein powder, keep it simple, look for:

• Around 20–25g protein per serving

• Low in sugar/sweeteners

• Short ingredient list

• Protein source listed first (e.g. whey, pea)

You don’t need added fat burners, or a long list of ingredient you don't know what they are.

Not all protein powders are the same. Some powders are quite simple, they are just protein with minimal flavouring.

Others are more like formulated products, with added ingredients for taste, texture and mad marketing claim, for our high beauty standards.

A helpful way to think about it is, simpler, less processed, powders are closer to a single ingredient, more complex powders require higher levels of processing and more additives

Neither is right or wrong, but simpler options are often a good everyday choice and higher processed powders/protein products are better for occasional use.

For most clients, I find a balanced approach works best:

• Use whole foods as your foundation

• Use protein powder when it makes life easier

• Choose a simpler product if you’re using it regularly

• Grab something if you need it when you're out and about (but there are still other healthier easy to grab options if its to replace meal)

You don’t need to be perfect, just sensible.

If you’d like help working out how much protein you need, which protein powders I recommend, and how to fit them into your day in a realistic way, feel free to get in touch.

If you’d like personalised support with your nutrition, I offer a free 15 minute chat to find out if I am right for you contact me here or on 07568483506.